CrossFit Montgomery – CF
Warm-up
– 2:00 Jump Rope
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Power Snatch (1RM – 15:00)
Metcon
Finisher
Aerobic Add-On or Anabolic Add-On
Power “Elizabeth” (Time)
21-15-9 Reps For Time:
– Power Clean (135#/95#)
– Ring Dips